Tuesday

Basin CrossFit – CrossFit

Warm-up

500 meter row

3 rds

kbs x 10

pushup x 10

pvc snatch progressions

Weightlifting

perform as a emom w/ 1:00 break between exercises

0-3 segment snatch

rest 1 minute

5-9 snatch

rest 1 minute

11-16

segment snatch pull (4 x 3 40-60%)

snatch pull pausing at 1″, above the knee, mid thigh, high hip followed by full snatch pull

Snatch (5 x 3 @ 60%)

Snatch push press + ohs (5 x 3 + 3)

no racks

conditioning

Metcon (AMRAP – Reps)

10 minute amrap

0-5 minutes

push press x 10 95/65

box jumps x 10

5-10 minutes

kbs x 10 70/53

hspu x 10